High Protein Chicken Shawarma Meal Prep – Easy, Flavor-Packed, and Ready for the Week

Chicken shawarma is one of those meals that tastes like you spent hours on it, but it’s surprisingly simple to pull together at home. This meal prep version keeps all the bold spices and juicy chicken you love, and balances it with fresh veggies and a creamy, high-protein yogurt sauce. It’s satisfying, customizable, and great for both lunch and dinner.

If you’re trying to hit your protein goals without getting bored, this recipe checks every box. Plus, it reheats well and stays tasty all week.

High Protein Chicken Shawarma Meal Prep - Easy, Flavor-Packed, and Ready for the Week

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken: 2–2.5 lb boneless, skinless chicken thighs (or breasts if preferred)
• Shawarma Marinade Spices: ground cumin, ground coriander, paprika (sweet or smoked), turmeric, ground cinnamon, garlic powder, onion powder, black pepper, kosher salt, optional cayenne or chili flakes
• Fresh Aromatics: 4 cloves garlic, 1 lemon (zest and juice)
• Wet Ingredients: 3 tbsp olive oil, 2 tbsp plain Greek yogurt (for marinade, optional but recommended)
• Yogurt Sauce (High-Protein): 1.5 cups nonfat or 2% Greek yogurt, 1 small lemon (juice), 1 clove garlic (grated), 1–2 tbsp tahini (optional), salt, pepper, fresh dill or parsley
• Vegetables: 1 large cucumber, 1 pint cherry tomatoes, 1 red onion, 1 large bell pepper, fresh parsley
• Carb Options (choose one or mix): cooked quinoa, brown rice, farro, or whole wheat pitas
• Extras: lettuce or spring mix, pickled red onions, hummus, lemon wedges

Method

 

1. Make the marinade. In a bowl, combine 2 tsp cumin, 2 tsp coriander, 2 tsp paprika, 1 tsp turmeric, 1/2 tsp cinnamon, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp kosher salt, 1/2 tsp black pepper, and a pinch of cayenne. Add 3 tbsp olive oil, zest and juice of 1 lemon, 2 tbsp Greek yogurt, and 3–4 minced garlic cloves. Stir into a thick paste.
2. Prep the chicken. Trim excess fat and pat dry. Slice large thighs or breasts into 1-inch strips for faster cooking and better flavor absorption.
3. Marinate. Toss chicken with the marinade until well coated. Marinate at least 30 minutes, or up to 24 hours in the fridge for deeper flavor.
4. Preheat and set up. Heat oven to 425°F (220°C) or preheat a large skillet over medium-high. Line a sheet pan with foil or parchment for easy cleanup.
5. Cook the chicken. Spread chicken in a single layer. Roast for 15–20 minutes, flipping once, until edges are charred and internal temperature hits 165°F (74°C). For skillet: sear 4–6 minutes per side, working in batches to avoid steaming.
6. Rest and slice. Let the chicken rest 5 minutes, then slice or chop into bite-size pieces. This keeps the juices in and gives that shawarma-style texture.
7. Make the yogurt sauce. Mix Greek yogurt, lemon juice, grated garlic, pinch of salt and pepper, and herbs. If using tahini, whisk it in. Adjust with a splash of water to reach a drizzly consistency.
8. Prep the veggies. Halve the cherry tomatoes, dice the cucumber, thinly slice red onion and bell pepper, and chop parsley. Toss with a little lemon juice, salt, and olive oil if you like.
9. Cook the carbs. Make quinoa, rice, or farro according to package directions. For pitas, keep them separate and warm right before eating.
10. Assemble meal prep boxes. Divide chicken, grains, and veggies into 4–6 containers. Add a generous portion of yogurt sauce in a sealed cup. Aim for 5–6 oz cooked chicken per serving for higher protein.

What Makes This Special

This isn’t just grilled chicken with spices—it’s a complete, high-protein meal designed for real life. The marinade uses pantry staples and delivers serious flavor with minimal effort.

The chicken cooks quickly on a sheet pan or skillet, and the sides come together in minutes. You’ll get a balanced plate with protein, fiber, and healthy fats. Each serving can easily hit 35–45 grams of protein, especially with the yogurt sauce and optional grains.

Shopping List

• Chicken: 2–2.5 lb boneless, skinless chicken thighs (or breasts if preferred)
• Shawarma Marinade Spices: ground cumin, ground coriander, paprika (sweet or smoked), turmeric, ground cinnamon, garlic powder, onion powder, black pepper, kosher salt, optional cayenne or chili flakes
• Fresh Aromatics: 4 cloves garlic, 1 lemon (zest and juice)
• Wet Ingredients: 3 tbsp olive oil, 2 tbsp plain Greek yogurt (for marinade, optional but recommended)
• Yogurt Sauce (High-Protein): 1.5 cups nonfat or 2% Greek yogurt, 1 small lemon (juice), 1 clove garlic (grated), 1–2 tbsp tahini (optional), salt, pepper, fresh dill or parsley
• Vegetables: 1 large cucumber, 1 pint cherry tomatoes, 1 red onion, 1 large bell pepper, fresh parsley
• Carb Options (choose one or mix): cooked quinoa, brown rice, farro, or whole wheat pitas
• Extras: lettuce or spring mix, pickled red onions, hummus, lemon wedges

Step-by-Step Instructions

1. Make the marinade. In a bowl, combine 2 tsp cumin, 2 tsp coriander, 2 tsp paprika, 1 tsp turmeric, 1/2 tsp cinnamon, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp kosher salt, 1/2 tsp black pepper, and a pinch of cayenne. Add 3 tbsp olive oil, zest and juice of 1 lemon, 2 tbsp Greek yogurt, and 3–4 minced garlic cloves.

   Stir into a thick paste.

2. Prep the chicken. Trim excess fat and pat dry. Slice large thighs or breasts into 1-inch strips for faster cooking and better flavor absorption.
3. Marinate. Toss chicken with the marinade until well coated. Marinate at least 30 minutes, or up to 24 hours in the fridge for deeper flavor.
4. Preheat and set up. Heat oven to 425°F (220°C) or preheat a large skillet over medium-high. Line a sheet pan with foil or parchment for easy cleanup.
5. Cook the chicken. Spread chicken in a single layer.

   Roast for 15–20 minutes, flipping once, until edges are charred and internal temperature hits 165°F (74°C). For skillet: sear 4–6 minutes per side, working in batches to avoid steaming.

6. Rest and slice. Let the chicken rest 5 minutes, then slice or chop into bite-size pieces. This keeps the juices in and gives that shawarma-style texture.
7. Make the yogurt sauce. Mix Greek yogurt, lemon juice, grated garlic, pinch of salt and pepper, and herbs.

   If using tahini, whisk it in. Adjust with a splash of water to reach a drizzly consistency.

8. Prep the veggies. Halve the cherry tomatoes, dice the cucumber, thinly slice red onion and bell pepper, and chop parsley. Toss with a little lemon juice, salt, and olive oil if you like.
9. Cook the carbs. Make quinoa, rice, or farro according to package directions.

   For pitas, keep them separate and warm right before eating.

10. Assemble meal prep boxes. Divide chicken, grains, and veggies into 4–6 containers. Add a generous portion of yogurt sauce in a sealed cup. Aim for 5–6 oz cooked chicken per serving for higher protein.

How to Store

Store the chicken, grains, and roasted or raw veggies in airtight containers in the fridge for up to 4 days. Keep the yogurt sauce separate to prevent sogginess.

If using pitas, store them at room temperature for 2 days or freeze and rewarm in a dry skillet or toaster. Reheat chicken and grains together in the microwave for 60–90 seconds, then add fresh veggies and sauce.

Benefits of This Recipe

• High protein made easy: Chicken plus Greek yogurt sauce boosts protein without adding heavy calories.
• Balanced nutrition: You get protein, fiber-rich carbs, and fresh veggies for a satisfying meal that actually keeps you full.
• Meal prep friendly: The flavors hold up over several days, and the sauce keeps everything bright.
• Customizable: Works with different grains, wraps, or salad bases. Adjust heat and spices to your taste.
• Budget-minded: Uses affordable ingredients and pantry spices you likely already have.

What Not to Do

• Don’t skip the salt. It’s key to bringing out the spices and balancing the lemon and yogurt.
• Don’t overcrowd the pan. Crowding traps steam and prevents browning.

  Use two pans if needed.

• Don’t overcook the chicken. Pull it at 165°F. Overcooked chicken dries out quickly during reheating.
• Don’t store sauce on the grain. Keep sauces separate so the grains and veggies stay fresh and firm.
• Don’t rely on low heat. High heat creates the char and deep flavor that makes shawarma special.

Variations You Can Try

• Air fryer chicken: Cook marinated strips at 390°F (200°C) for 10–12 minutes, shaking once.
• All-veggie add-ons: Roast cauliflower, zucchini, or carrots with a little of the spice mix for extra volume.
• Spicy version: Add 1–2 tsp harissa or extra cayenne to the marinade and a squeeze of sriracha to the sauce.
• Low-carb bowl: Swap grains for a big bed of shredded lettuce and add extra cucumber and tomatoes.
• Extra protein boost: Stir 2 tbsp tahini into the yogurt sauce or add a scoop of cooked chickpeas to each bowl.
• Pita meal prep: Pack pitas separately and stuff them after reheating the chicken for a handheld option.

FAQ

Can I use chicken breasts instead of thighs?

Yes. Chicken breasts work well if you slice them into strips and don’t overcook.

Thighs are more forgiving and stay juicier, but breasts are lean and still delicious with the marinade.

How spicy is this?

It’s mild as written. Increase cayenne or add chili flakes for more heat. The yogurt sauce helps cool things down if you go spicier.

Can I freeze the cooked chicken?

Absolutely.

Freeze cooked chicken in portions for up to 2 months. Thaw overnight in the fridge and reheat gently. Freeze the chicken on its own; make the fresh veggies and sauce when you’re ready to eat.

What’s the best way to reheat without drying out?

Microwave the chicken and grains with a damp paper towel on top for 60–90 seconds.

Or warm gently in a skillet with a splash of water or broth. Add sauce and fresh veggies after heating.

How do I make this dairy-free?

Skip the yogurt in the marinade and replace the yogurt sauce with a tahini-lemon-garlic sauce thinned with water. It’s creamy, tangy, and still high in flavor.

What sides go well with this?

Try a simple chopped salad, pickled red onions, hummus, olives, or roasted vegetables.

A squeeze of fresh lemon over everything brightens the flavors.

How much protein is in a serving?

It depends on your portion sizes, but a typical meal with 5–6 oz cooked chicken plus a serving of Greek yogurt sauce lands around 35–45 grams of protein. Add chickpeas or extra yogurt sauce to push it higher.

In Conclusion

High Protein Chicken Shawarma Meal Prep gives you big flavor with simple steps and ingredients you probably already have. It’s flexible enough to fit your diet and sturdy enough to last through the week.

With juicy, spiced chicken and a bright, creamy sauce, it’s the kind of meal you’ll actually look forward to. Prep a batch on Sunday, and you’re set for fast, satisfying meals anytime you need them.